5/7/2013

A. Squat snatch; 3 reps on the min for 10 min @ 85#

+

7-->1

Thrusters (105#)

Muscle up

A. complete

+

18:47

The squat snatch is definitely my least favorite lift and it is my worst lift. The 3 reps EMOM were pretty ugly, luckily Stephen was there to give me some pointers (or "nuggets" as he calls them) which really helped, I just need to work on it more. I am definitely not executing the snatch correctly, and the more I did it the more frustrated I got because I knew I wasn't really making progress. Stephen said once I start doing individualized programming he's going to have me doing a lot of stuff from the blocks which will definitely help, I'm excited for that. The thruster/muscle workout was enjoyable, I was just breathing so heavy the whole time. All the thrusters felt really good and pretty easy, the muscle ups were done in sets of 2 until the round of 5, then they went a bit downhill. Still got all of them, just had to break them into singles. I need to learn how to do MUs without a false grip because I always end up tearing my wrists. But I am pleased with how I did on this. I always like anything with heavy thrusters! 

 

5/6/2013

rest day

5/5/2013

AM

10 min amrap:

24 double unders

12 pistols

6 muscle ups

PM

For time:

50 calorie airdyne buy in

… then

21-15-9

Deadlift 185#

Burpee box jump 24" (regional standard on box)

AM

4 muscle ups short of 3 rounds 

PM

14:53

The AM session was good, pistols were definitely the limiting factor. They are still too slow and I had to use assistance from my right leg on the left leg pistols. Muscle ups felt good, mostly in sets of 2 except for the 5th and 6th rep each time. PM session was tough but not too bad, the airdyne buy-in went pretty quick. I broke up the deadlifts in sets of 7 for the 21 and sets of 5 for the 15, then 4, 3, and 2 for the set of 9. The burpee box jumps were just tiring, this workout was definitely all lungs for me because the deadlift weight didn't feel that heavy. Another fun day at the gym!!  

5/4/2013

AM

A. Power clean and push jerk; build to a max triple in 10 min (all reps must be completed in 30 seconds from the start of the first rep)

+

For time:

20 power clean 135#

30 burpees

 

PM

75 hspu for time

* each time you come off the wall you must perform a 400m run

AM

A. 155

+

3:38

PM

33:52

Great day today!! The AM session was awesome, I love cleans so I was happy to see those come up. Doing a push jerk instead of a split jerk still feels a little awkward but it's getting more comfortable, I was happy to end up at 155. I like building to a max in a set amount of time, it really pushes me to really increase in weight quickly and I like that. The power clean/burpee workout felt great, I was pleased at how quickly I finished it. First 10 cleans were touch and go, then broke it into 4, 3, and 3. The burpees felt nice and steady, didn't really stop to rest at all. 

The PM session was difficult but I actually enjoyed it. I do not like running but it felt decent today, the worst part was just fatigue in the shoulders from the HSPU. Also it sucked having to run every time I came off the wall, because at one point I had only done 6 HSPU and I accidentally teetered forward and fell off, even though I had plenty left in me to do more HSPU. That was a little frustrating, but overall a great workout. It was a really good day and it was fun working out with Pat, Jessie, Kathryn and Michael. 

5/3/2013

Double "jackie"

2 rounds for time:

Row 1k

50 thrusters (45#)

30 chin ups

20:28

This was rough but not terrible. The first round wasn't that bad, but the second round SUCKED. The row felt like it took forever, and the thrusters hurt a lot. Jackie is very deceiving, since the thrusters are only 45 pounds it seems like it won't be that bad, but by the second round they were pretty difficult, I had to break them up into sets of 10. I had to break up the second round of pull ups into sets of 5, but my butterfly pull ups are getting a lot quicker and more efficient. This was definitely a workout that looked a lot easier than it actually was. 

5/2/2013

rest day

5/1/2013

EMOM for 20 min:

Odd- 5 thrusters 95#

Even- 10 knees to elbow

+

20 min amrap @85%

10 ohs 65#

10 chin ups

Run 400m

complete

+

complete

I really enjoy these 20 min EMOM sessions. I like heavy thrusters so I'm happy those came up today. Everything felt good, all thrusters were unbroken and felt nice and easy, knees to elbows were unbroken except for the last round. The 20 min amrap was fine, all OHS were unbroken but I had to break up the pull ups because it felt like my hands were going to rip. I pretty much despise running but I feel like I kept a good pace the whole time.